Power up with Breakfast

    Power up with Breakfast

    By Jacqueline Gomes, RD, MBA

    Breakfast if often touted as “the most important meal of the day.” Scientific research demonstrates that there are many good reasons to enjoy breakfast.

    After a 10-12 hour fast our bodies need the fuel to maintain vital functions and our brains need the fuel to think clearly.

    Let’s look at these top reasons to break the fast and plan for a nourishing morning meal.

    Check out 7 reasons to eat breakfast every morning:

    1. Studies show that people who eat breakfast are more successful at losing weight and sticking to a healthful eating plan.
    2. Can help control blood sugar and lead to a healthier heart. Adults who skip breakfast tend to have higher blood cholesterol levels.
    3. Eating more protein for breakfast can result in a significant improvement in your weight loss efforts by helping you stay satisfied, longer.
    4. Adults who skip breakfast are less mentally and physically efficient for longer periods of during the day.
    5. It is extremely difficult to get all of your necessary daily nutrients without breakfast.
    6. Eating breakfast has been shown to increase concentration
    7. Eating a bigger meal in the morning and a smaller meal at night can optimize your daily energy levels.

    What if you could make breakfast before bed and it’s ready to go in the morning? That is one of the big reasons I love overnight oats – aside from being incredibly satisfying and delicious, this make ahead breakfast is perfect for busy families on the go!

    Nutty Berry Overnight Oats

    Nutty Berry Overnight Oats

    Prep: 5 minutes

    Makes: 2 Servings

    Refrigerate 6 hours or overnight.  

    Ingredients:

    • 1 cup Unsweetened Oat Milk or Almond Milk
    • 2/3 cup old fashioned rolled oats
    • 1 container Fage plain Greek yogurt
    • 2 tablespoons creamy Crazy Richard’s peanut butter
    • 1 teaspoon chia seeds

    Toppings:

    • 1/2 cup fresh Strawberries
    • 2 tablespoons unsalted peanuts crushed

    Directions:

    1. Combine oat milk, oats, yogurt, peanut butter and chia seeds in a large bowl.
    2. Divide mixture between two bowls or glass jars. Cover, and refrigerate overnight.
    3. When ready to enjoy, top each bowl with half the Strawberries and crushed peanuts and enjoy!

    TIP: If oats are too stiff, stir in additional oat milk.

    Nutrition information per serving: 329 calories; 34g carbohydrate; 15g fat; 20g protein; 7.5g fiber

    Recipe by: Jacqueline Gomes, RD, MBA